Snoring happens when airflow makes the relaxed tissues at the back of your throat vibrate during sleep. Several simple changes reduce it for many people. Here are things to try, and when it's worth seeing a doctor. This is general information, not medical advice.
Step by step
- Sleep on your sideSleeping on your back lets the tongue fall back and narrow the airway. Rolling onto your side often reduces or stops snoring.
- Raise the head of your bedElevating your head a few inches, or using a supportive pillow, can help keep the airway more open.
- Clear your nose before bedEasing congestion with a saline rinse or a warm shower can make breathing quieter.
- Go easy on alcohol and sedatives at nightThese relax the throat muscles, so avoiding them in the hours before bed may help.
- Support healthy weight and hydrationExtra weight around the neck and a dry throat can both worsen snoring for some people.
Handy tips
- A body pillow can help you stay on your side through the night.
- A consistent sleep schedule and a slightly humid bedroom may also help.
Heads up
- If you snore loudly and gasp, choke, or seem to stop breathing during sleep, or you feel very tired during the day, see a doctor — these can be signs of sleep apnea, which needs medical care.
FAQ
Do anti-snoring devices work?
Nasal strips, mouthpieces, and positional aids help some people, though results vary. It's worth asking a doctor which might suit you.
Is snoring always a problem?
Occasional light snoring is usually harmless, but loud, frequent snoring with pauses in breathing should be checked by a doctor.
When should I see a doctor?
If snoring disrupts your or your partner's sleep, or they notice you stop breathing, book an appointment.